Video 14 of 15
*Please complete, then repeat classes 13, 14 and 15 in order before taking the final test in this program.
*There is an optional fourth session included in the written program ONLY (no video, all movements from previous sessions); the fourth session is also meant to be repeated.
Class 14 is an upper body set that includes high rep counts of push and pull movements. Be sure to choose weights that allow you to work at a RPE 8 capacity. This should be a challenging class for the rep sets, so push just below failure as you row, press and horizontal push.
Key Movements and Equipment Recommendations:
*waiter's presses (x1 light kettlebell)
*optional banded pull aparts (light to moderate band)
*optional two-hand hinged rows (x1 heavy kettlebell for x10 reps)
*standing single side strict presses (x1 heavy kettlebell you can press for at least x5 reps)
*double hinged rows (x2 moderate weight kettlebells you can row for at least x10 reps)
*double chest presses (x2 moderate weight kettlebells you can push for at least x10 reps)
*two-hand kettlebell swings (x1 heavy bell you can swing for at least x10 reps)
*optional chin ups, pull ups or hollow hold pull downs (pull up bar, optional moderate band, optional small towel)